FAST FACTS

Dark mornings, darker evenings, and chilly gray days in between. Ever wish you could hibernate straight through the year’s dreariest season?

Estimates vary, but some experts say that about 20 percent of Americans fall victim to winter blues. This isn’t a surefire sign of seasonal depression (the more severe condition, also known as seasonal affective disorder, only affects about 2 percent of Americans and is characterized by feelings of hopelessness and despair), but that doesn’t mean you should brush off your blah feeling.

“Feeling blue for a period of time is not, per se, normal,” says Jacqueline Gollan, PhD, associate professor in psychiatry and behavioral sciences at Northwestern University in Evanston, Ill. “When people feel blue, it’s a signal that something in their life needs attention.”

This winter, get your hands on these bad-mood zappers:

1. Running shoes. Getting at least 20 minutes of vigorous activity four times a week has been shown to reduce depressive mood, says Dr. Gollan. “And there are a variety of ways to get exercise,” she points out. Get a gym membership if that’s what it takes to keep you warm and working out, but you could also try riding your bike to work or running up and down the stairs.

2. Your alarm clock. Tempting as it might be to sleep in on dark mornings, it’s best to stick with a regular sleep schedule — which means waking up at the same times on weekdays and weekends. Establish a routine wake-up time and a soothing bedtime ritual, and if you aren’t already in this habit, allow three or four weeks to get used to it, advises Gollan. Also, make sure that your sleeping area is comfortable, slightly cool, and free of noisy distractions.

3. A few laugh-out-loud films. Experts believe that laughter actually stimulates processes in your brain that counter depressive symptoms. And since chuckling is downright contagious, you can invite a few pals over to share the popcorn.

4. Hot chocolate. It’s a good idea to make a few tweaks to your diet during the winter, says dietitian Susan Kleiner, PhD, RD, author of The Good Mood Diet. First, get cozy with some homemade hot chocolate, using natural cocoa powder. “This gives a wonderful sense of something delicious, a treat, and a ritual to look forward to,” she says. She also recommends cocoa in the evening to prepare you for sleep. Make it with fortified milk, which provides a combination of carbohydrate, protein, and vitamin D — nutrients that could help reduce your blues.

Kleiner also recommends eating fish (especially fatty fish rich in omega-3 fatty acids) three to five times a week; plenty of whole grains, fruits, and vegetables; and at least one egg (with the yolk) each day, preferably for breakfast.

5. A hostess crown. 'Tis the season to deck the halls and host a small seasonal party. This will give you something to anticipate — and it could put you on other people’s invite lists (more fun for you!). On a cautionary note, however, Gollan says that "chronic interpersonal hassles do increase perceived stress.” So if there’s a relationship in your social circle or family that’s an ongoing source of stress, give yourself a present and work it out (ideally before the party).

6. A mop. It’s important to build activities into your day (even chores like cleaning the floor) that will give you a sense of competence. Balance the hard work with little things that bring you pleasure, like treating yourself with fresh flowers or, yes, that homemade cup of hot cocoa.

7. A completed to-do list. Groan! But what this really means is to complete the business you need to take care of and do it on time. “Behavioral activation is an important strategy,” says Gollan. Decide to stop procrastinating on the unpleasant stuff that could just snowball into more stress later, like unpaid bills. Get the tools you need to get organized.

8. A one-way ticket to your staycation destination. Most people get a lift when they have something to look forward to. If your co-worker’s upcoming Bermuda vacation has you dreaming of traveling, Gollan says you can save money and still get a boost by planning mini-getaways closer to home. You may not have the budget or the vacation days for a truly rejuvenating vacation, but almost everyone can enjoy an afternoon ice skating with friends, taking a special holiday season tour of a nearby town, or going to a concert.

9. Fake sunshine. It’s dark when you leave for work and dark when you get home, so where are you going to get your daily dose of natural sunshine? If you have the flexibility, schedule in an early-morning walk or lunchtime stroll. If you don’t, consider this option, which is especially beneficial for people with full-fledged seasonal depression: a full-spectrum light box. Light therapy has been shown to work for a wide range of mood disorders, not just SAD. However, cautions Gollan, these are actually pretty powerful tools (and pricey!) so you really should work with a doctor or mental health professional who can advise you on when during the day to use it (and for how long).

10. A doctor’s appointment. “Blues can be part of some other system,” points out Gollan. Chronic pain, headaches, sleep disorders, and even heart disease are all linked to depression symptoms, so check in with your health care provider to make sure you’re solving the right problems to treat your winter blues.

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